DAILY WOD

Mon, Jun 23 2025

Most Recent Benchmark:
GRACE on Jan 13, 2026 (4 days ago)
250623 METCON250623 POST-WOD SKILL250623 AT-HOME WOD250623 OPTIONAL STRENGTH250623 OPTIONAL SKILL

250623 METCON


(Time, Rx2, Rx3)
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Rx2: Pull-ups
– 8 shuttle runs between rounds.

Rx3: 20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.

Intended Stimulus:
-10:00-15:00; closer to 8:00 for advanced athletes.
-First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.
-Shuttle runs in under 1:30; continuous movement.


1st9:04 RxNidia Mon, Jun 23, 2025
2nd10:00 RxEmily S Mon, Jun 23, 2025
3rd15:10 RxErika R Mon, Jun 23, 2025
1st7:43 RxJeremy Mon, Jun 23, 2025
2nd10:31 RxJustin U Mon, Jun 23, 2025
3rd11:03 RxThomas B Mon, Jun 23, 2025

Jeremy7:43 Rx
Nidia9:04 Rx
Emily S10:00 Rx
Justin U10:31 Rx
Thomas B11:03 Rx
Mike11:04 Rx
Thomas C12:30 Rx
15 cal echo bike
Erika R15:10 Rx
John R10:28 Rx2
Chad10:30 Rx2
Evan B10:47 Rx2
10 shuttle runs
Robbie10:54 Rx2
10 shuttle runs
Andrew11:00 Rx2
Lindsey C11:44 Rx2
10 shuttles
Cecy11:48 Rx2
Christine12:26 Rx2
10 shuttle runs
Dale12:31? Rx2
8 runs
McKenzie12:40 Rx2
10 shuttle runs
Jason12:51 Rx2
Steven W13:00 Rx2
Blake P13:41 Rx2
Cooper T14:12 Rx2
10 shuttle runs
Alex D5:58 Rx3
Alice7:00 Rx3
Elizabeth7:09 Rx3
C2b jumping pull-up 25-20-15-10-5 /6 shuttle
Aniki8:00 Rx3
Connie8:00 Rx3
Ring rows
Megan S8:08 Rx3
Banded pull-ups
Alicia8:08 Rx3
Susan8:15 Rx3
Laura B8:25 Rx3
Harley8:29 Rx3
Rx3 reps but pull ups
Pam8:35 Rx3
Debra9:29 Rx3
Jpu
Adam10:12 Rx3
RX reps. Jumping PU
Jeanne10:13 Rx3
Jpu
Trey W10:38 Rx3
10 shuttle runs
Carlie11:00 Rx3
15-15-15-10-5 PullUps, 8 SR
Katie E11:21 Rx3
15-15-15-10-5 pull-ups/ 8SR
Deanna11:55 Rx3
10 shuttle runs
Julia F12:20 Rx3
Some jumping (ripped 😬), 10 shuttle runs
Breanna12:35 Rx3
8 shuttle runs
Ron13:06 Rx3
10 shuttles
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Dale Auten


10 months ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable